Period 7 – Week 3 Training Report

PERIOD 7 – WEEK 3  (06/24 – 06/30) TRAINING REPORT

HIGHLIGHTS: This was an overload week with the aim of achieving the highest peak intensity for the summer races in July and August. The week’s workouts were a mix of indoors on a power trainer and outdoors on a local bike trail and streets.

Tuesday’s workout was a variety of sprint intervals: 15 seconds sprint at over 430+ watts with 45 seconds recovery repeated eight times; one minute sprint at 320+ watts with two minutes recovery repeated six times; five minutes at 220+ watts repeated twice with five minutes recover between the two intervals. Average speed was 17.7 mph; maximum speed was 24.9 mph. Average power was 162 watts; maximum power was 521 watts.

Wednesday’s ride was a 25.87 mile effort at 60%-70% MHR completed in 1:37:41. Average speed was 16.0 mph; maximum speed was 29.9 mph.

Thursday’s workout was revised “Billat” sprint intervals: surge at high power for 60 seconds, then 60 seconds at 60%-80% MHR repeated twice, followed immediately by surge at high power for 30 seconds, with 30 seconds recovery, repeated six times. After five minutes recovery, repeat the eight surges. Average speed was 17.4 mph; maximum speed was 23.1 mph. Average power was 158 watts; maximum power was 519 watts.

Friday’s workout was leg speed spinout intervals: 30 seconds to maximum cadence, hold for one minute, then pedal easily for four minutes, repeated four times. Average speed was 17.8 mph; maximum speed was 22.3 mph. Average power was 182 watts; maximum power was 429 watts.

Saturday’s ride was a 25.01 mile effort at 60%-80% MHR completed in 1:26:09. Average speed was 17.4 mph; maximum speed was 22.0 mph.

Sunday’s ride was a 32.05 mile effort at 60%-70% MHR completed in 2:02:55. Average speed was 15.7 mph; maximum speed was 22.2 mph.


  • Total Distance: 137.75 mi
  • Longest Ride: 32.05 mi
  • Total Time for Week: 9:13:57 (h:m:s)
  • Avg Speed: 17.0 mph
  • Max Speed: 29.9 mph
  • Avg Power: 167 watts
  • Max Power: 521 watts
  • Calories: 3,244 C
  • Avg Weight: 167.0